Kai Greene Workout Routine

Kai Greene is an American IFBB professional bodybuilder. His most recent victory was the 2016 Arnold Classic. He was the first runner up (2nd place) at the 2012, 2013, and 2014 Mr. Olympia competition.
He became a competitive bodybuilder from a young age due to his rapid growth and development. He made his pro debut in 2005 at the IFBB New York Pro. Kai Greene started building muscles at his home only as he was not able to afford for a gym trainer, after some days he got to know that his teacher was the co-owner of the gym he started going to gym and transformed his passion into career. He won his first bodybuilding title at the age of 14; he stood 2nd in Mr. Olympia 2012.




ABOUT KAI GREENE 


  • Full Name :- Leslie Kai Greene
  • Nickname :- Mr. Getting It Done and The Predator
  • Born :- July 12, 1975
  • Birth Place :- Brooklyn, New York, United States
  • Best win :- Arnold Classic, 2009–2010 and 2016
  • Pro-debut :- IFBB New York Pro, 2005
  • Birth Sign :- Cancer

BODY MEASUREMENT 

  • Height :- 1.73 m (5 ft 8 in)
  • Weight :- 260–275 lbs (on-season), 300–310 lbs (off-season)
  • Chest :- 58 inch (148 cm)
  • Legs :- 35.4 inch (90 cm)
  • Arms :- 22 inch (56 cm) 

DIET 

Meal 1
  • 12 Egg Whites
  • ¼ Shredded Cheddar Cheese
  • 2 scallions
  • 2 slices Ezekiel Bread
  • 1 fruit like apple
Meal 2
  • 2 scoops Vanilla Protein Powder
  • 1 cup blueberries
  • 1 ounce Almonds
  • 1 cup Vanilla Almond/ Coconut Milk
Meal 3
  • 6 ounces grilled Flank Steak
  • 1 ripe tomato
  • ½ cucumber
  • 1 teaspoon olive-oil
Meal 4
  • 6 ounces boneless chicken breast
  • ⅓ quinoa
  • 2 walnuts
  • Craisins (Dried cranberries)
Meal 5
  • 5 ounces tuna steak, with 7 ounces cod
  • 2 tbsp Parmesan cheese
  • 2 Medium Yams
  • 1 tbsp butter
  • 4 stalks of Asparagus

SUPPLEMENTS 

  • Testosterone Cypionate :- Thus supplement is used by most professional bodybuilders as a start to a cycle.
  • Trenbolone Acetate :- This supplement is used as a hardener and an agent to really change body composition, works perfectly with cardarine (GW).
  • Dbol :- This supplement works in synergy with anadrol to help you gain mass.
  • HGH :- HGH helps to lean out, gain mass and get really thick.
  • Cardarine (GW-501516) :- This supplement works to combat trenbolone side effects and increase energy,as well as lose body fat.
  • Aromasin :- Aromasin is used to combat estrogen side effects from aromatizing compounds.
  • N2Guard :- N2Guard is used to combat negative side effects of steroid use.

ROUTINE 



Monday – Cheat and Calves 
Tuesday – Shoulders and Forearms 
Wednesday  – Back
Thursday – Rest
Friday – Legs and Calves
Saturday – Arms
Sunday – Rest


EXERCISES 

Monday ( Chest and Calves) 

Chest

  1. Flat Bench Presses ( 3 sets of 15-20 reps) 

Decline Bench Presses ( 3 sets of 15-20 reps) 

  1. Dumbbell Fly ( 3 sets of 15-20 reps) 

  2. Arm Pullovers ( 3 sets of 15-20 reps) 

Calves

  1. Seated Calf Raise ( 4 sets of 10-15 reps) 

  2. Standing Calf Raise ( 4 sets of 10-15 reps) 

  3. Donkey Calf Raise ( 4 sets of 10-15 reps) 

Tuesday ( Shoulders and Forearms) 

Shoulders

  1. Arnold Press ( 3 sets of 10-12 reps) 

  2. Behind the Neck Presses ( 3 sets of 10-12 reps) 

  3. Military Press ( 3 sets of 10-12 reps) 

  4. Lateral Raise ( 3 sets of 10-12 reps) 

  5. Front Raise ( 3 sets of 10-12 reps) 

  6. Shrugs ( 3 sets of 10-12 reps)

Arms

  1. Reverse Curls ( 4 sets of 8-12 reps) 

  2. Hammer Curls ( 4 sets of 10-12 reps) 

  3. Wrist curls ( 4 sets of 10-12 reps) 

Wednesday ( Back) 

  1. Pull Ups ( 3 sets of 10 reps) 

  2. Lats Pulldown ( 3 sets of 12 reps) 

  3. One Arm Dumbbell Rows ( 3 sets of 12-15 reps) 

  4. Seated Cable Rows ( 3 sets of 12 reps) 

  5. T-bar Rows ( 3 sets of 12-15 reps) 

Friday ( Legs and Calves) 

Legs

  1. Unilateral Standing Leg Curls ( 4 sets of 12-15 reps

  2. Lying Leg Curls ( 4 sets of 15-20 reps) 

  3. Stiff-Leg Deadlifts ( 4 sets of 15-20 reps) 

  4. Walking Lunges ( 3 sets of 40 yards) 

  5. Leg Extensions ( 4 sets of 20,15 12,12 reps) 

  6. Squats ( 4 sets of 20,15,12,12 reps) 

  7. Leg Presses ( 4 sets of 15-20 reps) 

Calves

  1. Seated Calf Raise ( 4 sets of 15-20 reps) 

  2. Standing Calf Raise ( 4 sets of 15-20 reps) 

  3. Donkey Calf Raise ( 4 sets of 10-15 reps) 

Saturday ( Arms) 

  1. Dumbbell Curls ( 4 sets of 8-12 reps) 

  2. Preacher Curls ( 4 sets of 8-10 reps) 

  3. Reverse Curls ( 4 sets of 8-12 reps) 

  4. Biceps Curls ( 4 sets of 8-12 reps) 

  5. Concentration Curls ( 4 sets of 10-12 reps) 

  6. Dumbbell Kickbacks ( 3 sets of 20,15,12 reps) 

  7. Overhead Dumbbell Triceps Extensions ( 3 sets of 20,15,12 reps) 

  8. Standing Triceps Extensions ( 3 sets of 20,15,12 reps) 

  9. Triceps Cable Press Down ( 3 sets of 20,15,12 reps) 






Quote
The person with the biggest dreams is more powerful than the person with all the answers.
– Kai Greene 

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